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  1. #1
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    The Cashout Diet Plan

    This is a 'maintenance' diet based on my goals.

    They are...
    1. Maintain current level of health and well being
    2. Maintain current quality of life
    3. Maintain current level of muscle mass
    4. Maintain current level of bodyfat between 6%-8% year round


    MEAL
    Breakfast - 7:30 am
    Protein/Carbs/ Fat
    Egg Beaters 8 oz 21/1/1
    Oatmeal 1.5 cup 15/ 81/10
    Whey Protien 1 scope 23/2/1.5
    MEAL TOTALS 59/84/12.5 CALS = 684.5

    Lunch - 11:00 am
    Protein/Carbs/Fat
    Chicken Breast 9 oz 50/0/10
    Rice 1 cup 0/40/0
    Apple 0/24/0
    MEAL TOTALS 50/64/10 CALS = 546

    Lunch - 2:30 pm
    Protein/Carbs/Fat
    Chicken Breast 9 oz 50/0/10
    Rice 1 cup 0/40/0
    Apple 0/24/0
    MEAL TOTALS 50/64/10 CALS = 546

    Dinner - 6:00 pm
    Protein/Carbs/Fat
    Chicken Breast 9 oz 50/0/10
    Rice 1 cup 0/40/0
    Apple 0/24/0
    MEAL TOTALS 50/64/10 CALS = 546

    Dinner - 9:00 pm
    Protein/Carbs/ Fat
    Egg Beaters 8 oz 21/1/1
    Oatmeal 1.5 cup 15/ 81/10
    Whey Protien 1 scope 23/2/1.5
    MEAL TOTALS 59/84/12.5 CALS = 684.5

    TOTALS 268 360 55 CALS = 3007

    Daily Supplements
    Multivitiman 2X daily
    Fish Oils approx 3 g
    Creatine 8 g daily

  2. #2
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    Re: The Cashout Diet Plan

    All my groceries aer purchase 2 weeks at a time from Sams Club and my grocery cart is below...

    28 pounds of boneless skinless jumbo chicken breasts - $45
    128 oz (1 gallon) pure egg whites - $28
    10 pounds rice - $7
    10 pounds red delicious apples - $12
    9 pounds whole rolled oats - $8
    5 pounds of Chocolate Whey Protein - $32
    Crystal Light drink Mix - $8

    Total = $140 for two weeks worth of food

    5 meals a day, 7 days a week,
    approx. 3000 Cals
    250 grams of Pro
    350 grams of Carbs
    50 grams Fat

    All these groceries where purchased at Sam's Club.

    Rock solid clean diet - done it for 27 years and its cheap!

    See a picture of my grocery cart at the link below...

    https://dl.dropbox.com/u/37604346/IMAG0167.jpg

  3. #3
    Senior Moderator NbleSavage's Avatar
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    Re: The Cashout Diet Plan

    Cashout, do you ever cycle your carbs or do you eat pretty much the same macros each day?

    Also on cooking: I'm assuming you freeze the bulk of the chicken and cook what, once or twice a week?

    Thanks for sharing!

    Cheers!

    - Savage

  4. #4
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    Re: The Cashout Diet Plan

    I don't cycle in a 'maintenance' phase. If I were in a 'cutting' phase I would use a calorie rotation schema of 2 days lower carbs and therefore fewer calories and 1 day higher carbs and more calories. That is to keep my metabolism from establishing an equilibrium when 'cutting.'

    I cook one time a week - on Sunday morning. Typically 14 pounds of baked chicken, 5 cups dry rice - stored in 1 gallon zip lock bags in the fridge and eaten at the times noted above during the week.

    The only meals I cook daily are the egg beaters and oatmeal.

  5. #5
    Elite DF's Avatar
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    Re: The Cashout Diet Plan

    That is some real discipline right there.

  6. #6
    Senior Moderator NbleSavage's Avatar
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    Re: The Cashout Diet Plan

    Originally Posted by Cashout View Post
    I don't cycle in a 'maintenance' phase. If I were in a 'cutting' phase I would use a calorie rotation schema of 2 days lower carbs and therefore fewer calories and 1 day higher carbs and more calories. That is to keep my metabolism from establishing an equilibrium when 'cutting.'

    I cook one time a week - on Sunday morning. Typically 14 pounds of baked chicken, 5 cups dry rice - stored in 1 gallon zip lock bags in the fridge and eaten at the times noted above during the week.

    The only meals I cook daily are the egg beaters and oatmeal.
    Respect, Mate! Great looking plan.

  7. #7
    Elite LeanHerm's Avatar
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    Re: The Cashout Diet Plan

    Wish I could make my diet 100%

  8. #8
    Elite Bro Bundy's Avatar
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    Re: The Cashout Diet Plan

    thats the way everyone should eat year round

  9. #9
    Senior Member curls's Avatar
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    Re: The Cashout Diet Plan

    Wow, living the lifestyle to a T.

    Do you switch out the chicken for lean red meat to get a variety or do you just eat chicken? Damn that would be hard to stick to for months on end. 27 years of eating like that is true dedication!

  10. #10
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    Re: The Cashout Diet Plan

    I've never really been a big fan of red meat. It seems to slow my metabolism somewhat...just like refined grains and dairy do. So, no I don't swap any red meat. I do swap turkey in from time to time.

  11. #11
    Elite Lulu66's Avatar
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    Re: The Cashout Diet Plan

    Thats some dedication right there man. I currently run a similar diet, exept weekly ill swap the chicken for beef or tuna fish on a weekly basis.

    I love sams club. I get all my shit there too. Their protein shake isnt half bad for the price either.
    US Goverment Policy: If It Ain't Broken, Fix It Till It Is.

  12. #12
    Elite PillarofBalance's Avatar
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    Re: The Cashout Diet Plan

    Any time I've tried to eat like that for a period of time I'd fall off the wagon pretty quickly. I like variety. To each their own of course. But without a steak at some point I'd be killing people!
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  13. #13
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    Re: The Cashout Diet Plan

    There was a huge bet riding on whether I would eat the cake served at my wedding 10 years ago.

    Those who bet on "No" won.

    People always say to me "don't you feel like you are missing out?"

    The answer is no. I have never had that feeling...ever in the past 27 years.

    It is hard to explain to folks, but it boils don't to the simple fact that I really derive greater satisfaction from what I do than I would derive from eating junk.

    Food is not a "pleasure" or "reward" to me. It never has been. I have never been on of those type of people who has "favorite foods" or has to have "this, that or the other thing" to eat or else I would die.

    People always tell me "just one piece of --Fill in the Blank-- won't kill you!"

    They are right. It won't. I always ask them though, "why does it matter to you if I eat or not?"

    The answer is pretty standardize and consistent. They say "well, I guess it doesn't but I just couldn't see the point of eating like you do ALL THE TIME."

    I always say, "Ahhh, lucky for you its me doing it then and not you, right?"

  14. #14
    Elite grizzldsealpoacher's Avatar
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    Re: The Cashout Diet Plan

    This is what it takes to get stats like yours bro. to the outside it looks like a sacrifice but to you its more like a lifestyle. speaking of it what r your stats? Good on ya brother super clean diet , ripped the **** up for it
    Enjoy Your Ride!

  15. #15
    Elite Hurt's Avatar
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    Re: The Cashout Diet Plan

    Does Sam's Club have a decent quality whey protein? Every time I look there is nothing but the low quality concentrate, which gives me incredible gastric problems.

    I too have to throw in red meat, love the taste, and the superior amino profile. I also like to get more fats. That is some serious dedication though, and it certainly shows!
    The harder I work, the luckier I get.

  16. #16
    Elite Cobra Strike's Avatar
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    Re: The Cashout Diet Plan

    question cash

    You have eaten this exact same diet for 27 years? You dont change it for any cycles you do?

  17. #17
    Elite PillarofBalance's Avatar
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    Didn't eat your own wedding cake? Chicken rice and egg beaters all day every day?

    **** bodybuilding. I'm a happier guy as a powerlifter and I live for my family not for a sport I'd never be champion of.

    Since switching to powerlifting it's funny.. I'm not chewing on Xanax daily... My stress is down, Bp down, liver values balanced and I get comments from friends and co-workers that I'm a hell of a lot easier to deal with.

    I don't see food as a reward. But I see it as something the family will gather round.

    Different strokes bro. What you're doing is paying off according to your avi. For me though, there is much more to life than a cut up midsection.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  18. #18
    Traptheend AndroSport's Avatar
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    Re: The Cashout Diet Plan

    I get all my shit at Sams Club too... i grab a few things @ Costco (Price Club if you're old school) which sometimes can't be found at Sam's.

    Nice work man!

  19. #19
    Elite LeanHerm's Avatar
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    Re: The Cashout Diet Plan

    Ya i do not have the will power to not eat pizza every once in a while. Lol

  20. #20
    Member Pikiki's Avatar
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    Re: The Cashout Diet Plan

    I know I can`t do this diet for so long without some chicken wings or a burger some ice cream...My respetc to you Cash, thats dedication and discipline at higher levels I never seein in my life.

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